Pump Station (Hood Park) – Guardian

8/10/25 0615-0700 “Chest, Knees, Anatomies” @ Pump Station

F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.

5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.

F3 credo “Leave no man behind, but leave no man where you find him.”

Pax:
Doubtfire- CoQ
Guardian- CoQ
Tarnished
Huckleberry
Spaulding
Van Wilder
Norm
Geppetto
Mamba
Longhorn
Cross Tour (DR from Cbus)
Stalker
Flo
Flat Rate
Thor
FNG- Stay Puft

A Kenny Chesney playlist took us all around the AO!

Started at the bottom of the hill with cadence SSH, Willie Mays Hays and Potato Pickers w/ claps

Up the hill we went… started with bear crawls to the first cone, Peter Parker’s to the second cone, imperial walkers to the third cone. Mosey to the grassy area next to the flag…

Grassy area, in cadence, plank jack shoulder taps, LBCs, BBSUs, Freddie mercs, merkins (we were gonna do 23 of each exercise in reference to 1994 all added up, because that was the year of Kenny Chesney’s first album release) but, Doubtfire just went until he got tired lol. It all worked out beautifully!!

Another mosey over to the memorial statue area with use of benches and the concrete wall…. Here we performed 23 block jumps/step ups/lunges (modifications were available for those in need of them) and 23 London bridges. Once completed, the stairs were utilized…

Down and up stairs x4. 5 absolutions at bottom 5 burpees at top each time. That sucked!

We mosey’d back to the bottom of hill for IC mtn climbers and x-factors at Doubtfire’s discretion. Mosey back up the hill to the flag for COT.

COR
NOR
6- Doubtfire
FNG- Stay Puft
Announcements
LDP3
Prayer

2nd F at Bards. A beautiful start to the Lord’s Day!!